Inviting Stillness Before Bed

At the end of your day, as you prepare for sleep, invite stillness into your body and mind through this gentle sophrology-inspired guided meditation designed to help you fully relax and drift into deep, restful sleep.

Perfect for anyone who struggles to switch off at bedtime, this short nighttime practice guides you through a series of slow, intentional breaths. You will breathe stillness in through your nose, anchor it within you, and exhale it gently through your mouth, spreading that stillness to every cell in your body, releasing tension, calming the mind, and preparing you for sleep.

Whether you are dealing with stress, insomnia, or simply need help unwinding after a busy day, this sleep meditation gently guides you inward to a place of quiet that is always within you, waiting to be invited in.

Settle into bed, press play, close your eyes, and let stillness find you. Accompanied by soft, relaxing background music.

Music: Bloom Without Orchard, Rand Aldo (Epidemic Sound)

Transcript

Welcome and thank you for joining me as you soften into sleep. Inviting stillness. I'm Marianne DeCleer Get into a comfortable position lying down. And perhaps you are already in bed and prepared for sleep. When you are ready, Allow your eyes to gently close. Notice the darkness behind your eyelids. Soft. Quiet. Like a private space that is all your own. Let it welcome you in. Feel the weight of your body being held completely by the mattress beneath you. Notice all the points of contact from your head down to your feet. And use your exhale to release any areas of the body that are still holding on. Soften. Let go. Allow your muscles to melt. Spend a couple of more breaths just arriving here. There's nowhere else to be. Nothing else to do, Just this. You are here relaxing more and more. I now invite you to imagine the word stillness in front of you. Or if you prefer, Perhaps an image that evokes stillness to you. Such as moonlight reflecting off a placid lake. Take your time with that image. Let it become clear and present in your mind's eye. And let it already begin to bring you peace and calm. You're now going to integrate that stillness through a few guided breaths. So I invite you to breathe in that stillness slowly through your nose. And then hold your breath for a moment to anchor that stillness within you. Then gently exhale through your mouth, Spreading that stillness to every cell in your body. Notice and welcome your sensations. And we will do this again. Breathe in stillness through your nose, Hold, Anchoring it deeper this time. Exhale gently through your mouth, Letting it spread further into every tissue and cell of your body. Pause to feel the stillness within you. And one more time. Breathe in stillness. Hold. And exhale, Feeling it settle into every cell, Every muscle, Every quiet corner of your being. Feel the stillness within you. With each breath, It deepens. With each exhale, It spreads a little further. There is nothing to disturb the stillness. It is a part of you. Melt into this quiet. This softness. The still, Restful darkness. And let sleep find you here in this place of stillness. Gently. Naturally. In its own time. Soften into the night.